THE ULTIMATE FULL BODY WORKOUT (TO DO AT HOME)

This is the workout that’s going to shock your body, and tone every part of it whilst increasing your fitness, and improving your muscular endurance. You can use kettlebells or anything you find at home which resembles a weight (fill a tupperware with flour!)– whichever works best for you.

So, let’s do it!

LOWER BODY

• COMPLETE 45 SECONDS OF EACH EXERCISE.
• REST FOR 15 SECONDS.
• COMPLETE 2-3 ROUNDS OF EACH BLOCK.

Squat to Over Head Press

• Resting weight in front rack position, lower into a deep squat, trying to ensure you keep your elbow parallel to your thighs.
• Drive back up, and as you stand push the weight above your head.
• Lower back to chest and repeat the movement.

Static Curtsy Lunges ( Alternate legs)

• Place one foot out in front and slightly off centre to your midline (across body), place back foot around behind you as if you were to curtsy.
• The weight should be driven through the front heal, and resting on your back toes for balance. 
• Drop back knee towards the ground in a ‘curtsy lunge’.
• Swap sides and repeat.

Run on Spot & Jump Sideways

• Jog on the spot, knees nice and high
• jump to the side with both legs together
• Jog on the other side, knees high, 

UPPER BODY

• COMPLETE 45 SECONDS OF EACH EXERCISE.
• REST FOR 15 SECONDS.
• COMPLETE 2-3 ROUNDS OF EACH BLOCK. 

Bodyweight Dips

• Place your hands on the box (chair?) with your fingertips facing your body and extend your arms completely.
• Lower your body down, keeping elbows in, and press back up through your palms to complete the rep.
• Ensure not to lock your elbows at the top of each rep.
• Inhale as you lower your body, and exhale as your push your weight back up.
• Sit back to increase the load on the triceps, extend your legs straight.

Tricep Extension

• Holding a weight above your head and keeping elbows inwards, lower the weight behind your head until you feel a deep stretch through the tricep.
• Once you have reached full range, press the weight back up directly overhead until your arms are fully extended again. 

Curl and Press

• Stand up with your torso upright while holding your weight at shoulder-width grip.
• The palm of your hands should be facing forward and the elbows should be close to the torso.
• While holding the upper arms stationary, curl the weight forward while contracting the biceps as you breathe out.
• Continue the movement until your biceps are fully contracted and the weight is at shoulder level.
• Hold the contracted position for a second and squeeze the biceps hard. 
• Slowly begin to bring the weight back to starting position as your breathe in.

ABS/CORE

• COMPLETE 30 SECONDS OF EACH EXERCISE.
• REST FOR 10 SECONDS.
• COMPLETE 2-3 ROUNDS OF EACH BLOCK.

Over Head Sit Ups

• Laying flat on your back place the weight in an extended position above your head.
• Keep reaching it up, and as you sit up imagine you are going to push the weight through the roof.
• Lower back down to ground and repeat rep.
• Try to keep feet flat on ground, or anchor your feet with a weight. 

High Plank Hold 

• On hands and toes, hold a static plank position.
• Ensure you are drawing your naval in towards your spine, squeeze the glutes, and retract the scapula’s (shoulders back and down position).
• Keep your gaze long and long to ensure neutral spine position is maintained. 

Bicycle Crunch

• Lie on the floor. Stretch your legs out straight and hold your arms outstretched at your sides.
• Place your hands behind your head. You can interlock your fingers if you desire.
• Raise your legs. Raise them so that your thighs are perpendicular to the ground, and your calves are parallel to the ground. Keep your feet together.
• Touch your right elbow to your left knee. Lift your head up and touch your right elbow to the left knee while pulling your knee up towards your head. At the same time, straighten your right leg, keeping it several inches off of the floor – similar to the motion you’d make while riding a bicycle.
• As you lift your head, tense your abs. Use your abdominal muscles to crunch your body forward so that your elbow can reach your knee.

Kate is wearing the High Shine Energy Bra and High Shine Empower Shorts

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